Tuesday January 3, 2017

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(Congratulations to Kelly for being our Featured Athlete of January!  She is one of the original CFJ members as she first started with us back in our very first location.  Check out her story here…)

Register for Classes on Mindbody, Post Scores to Whiteboard, Check-in on Facebook

Strength Session:

Deadlift

4-3-2-1-1-1

**Do a few warm-up sets and then start your set of 4 reps @ 75% of your 1RM.  Increase weight each time and see if you can work your way up to a new 1RM for the New Year!

 

Level 1 & 2 WOD: 

“CrossFit Games Open WOD 11.1/14.1”

AMRAP in 10 minutes:

30 Double Unders

15 Power Snatch (75,55)

 

Bootcamp:

5 rounds for time:
30 weighted Sit-ups (35,25)
15 Double Unders
30 supermans
15 Double unders

**modify to a lighter weight or DU attempts

MOD 1: DU Attempts

MOD 2: 2x Singles, PS (75,55)

MOD 3: 2x Singles, PS (45,35)